Correct posture is important not only for visual beauty and graceful gait, but also for the health of the spine. Today, a huge number of people suffer from back pain and most often this is due to the fact that they do not keep their back flat. To correct the situation, it is recommended to perform regular exercises for correct posture . If possible, it is best to consult a specialist so that he or she selects an individual training program, otherwise use the most effective and simple exercises.
Exercises to form a correct posture
For training to be effective, you must follow the basic rules:
- Choose the exercises so that you use not only the muscles of the back , but also the press, thighs, shoulders and neck. It is important that the muscular corset develops completely.
- Load gradually increase, focusing on your own feelings and opportunities. Start with two approaches of 12-15, and then increase the amount.
- Classes begin with a warm-up to prepare the body for work. This is important to avoid injury. Perform rotation and tilt head and body.
Now we will go directly to the exercises for an even posture.
"Cat"
Stand on all fours, putting your hands under your shoulders. Exhaling, bend in the lower back, looking up. Lock the position for five seconds, and then, in inspiration, return to the PI. After that, maximally round your back, looking at the floor, and repeat all over again.
"Boat"
Lie on your stomach and stretch your arms forward, keeping your hands on the floor. It is important to spread your arms and legs about the width of your shoulders. At the same time, raise the limbs, bending in the lower back. Fix the "boat" for 10-15 seconds, then, go down and repeat again.
Push ups
This is a good exercise to strengthen the posture, as it, in addition to the back, also loads other parts of the body, which is important for the formation of a properly muscular corset. Take the emphasis lying, placing your hands so that there is a distance between the palms, like the width of the shoulders. Bend your arms in the elbows, spreading them to the sides and sinking down. After fixing the position, take the PI. If it's difficult, then push yourself off your knees, but keep your back straight.
The "halt"
For this exercise, if the posture is disturbed, it is necessary to lie on your back, bending your knees and holding your hands near the body. Detach the pelvis from the floor, lifting it up. As a result, the support will only be on the back of the head, elbows and feet. It is still important to keep the body straight. After fixing the position, go down.